Drill

Instructions

1. 1Record yourself performing shrimp, technical standup, bridge, and sit-out for 30 seconds each.
2. 2Review the clip for flat hips, stalled transitions, or a raised head position.
3. 3Flag any movement that looked rushed or lost balance.
4. 4Repeat only the flagged movement for an additional set before rolling.

What to focus on

Identifying your weakest movement pattern before it shows up live.

Common mistake

Skipping the review step and rolling with an unaddressed movement gap.